Day 1 - Chest/ Biceps
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Incline Smith Bench Press - 2 warm up sets/ 12-15 reps - 3 working sets/ 8-12 reps | |||||
| Short Barbell curls - 2 warm up sets/ 12-15 reps - 2-3 working sets/ 8-12 reps | |||||
| DB press (or Barbell)- 3-4 working sets/ 8-12 reps | XX | ||||
| Standing DB curls (start with both DBs in curled position instead of at waist) - 3 working sets/ 8-12 reps - 4th set to failure | XX | ||||
| Cable crossovers (superset) Hammer curls - 3 working sets/ to failure | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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